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  6. Coconut vs. Dried fruit

Coconut vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between Coconut and Dried fruit?

  • Coconut is richer in Manganese, Selenium, Copper, and Fiber, yet Dried fruit is richer in Vitamin E, Potassium, Vitamin A, Vitamin B3, and Vitamin B6.
  • Coconut's daily need coverage for Saturated Fat is 148% higher.
  • Coconut has 6 times more Manganese than Dried fruit. Coconut has 1.5mg of Manganese, while Dried fruit has 0.235mg.
  • Dried fruit contains less Saturated Fat.

We used Nuts, coconut meat, raw and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Coconut vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CopperCopper +26.8%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +59.2%
Contains more ManganeseManganese +538.3%
Contains more SeleniumSelenium +359.1%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +226.4%
Contains less SodiumSodium -50%
~equal in Magnesium ~32mg
~equal in Iron ~2.66mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin B1Vitamin B1 +340%
Contains more FolateFolate +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1704.2%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B3Vitamin B3 +379.4%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B6Vitamin B6 +164.8%
Contains more Vitamin KVitamin K +1450%
Contains more CholineCholine +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +6466.7%
Contains more WaterWater +52.1%
Contains more CarbsCarbs +311.3%
Contains more OtherOther +167.7%
~equal in Protein ~3.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +1825.7%
Contains more Poly. FatPolyunsaturated fat +394.6%
Contains less Sat. FatSaturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Dried fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Dried fruit Opinion
Calories 354kcal 241kcal Coconut
Protein 3.33g 3.39g Dried fruit
Fats 33.49g 0.51g Coconut
Vitamin C 3.3mg 1mg Coconut
Net carbs 6.23g 55.34g Dried fruit
Carbs 15.23g 62.64g Dried fruit
Magnesium 32mg 32mg
Calcium 14mg 55mg Dried fruit
Potassium 356mg 1162mg Dried fruit
Iron 2.43mg 2.66mg Dried fruit
Sugar 6.23g 53.44g Coconut
Fiber 9g 7.3g Coconut
Copper 0.435mg 0.343mg Coconut
Zinc 1.1mg 0.39mg Coconut
Starch 0.35g Dried fruit
Phosphorus 113mg 71mg Coconut
Sodium 20mg 10mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 0.24mg 4.33mg Dried fruit
Manganese 1.5mg 0.235mg Coconut
Selenium 10.1µg 2.2µg Coconut
Vitamin B1 0.066mg 0.015mg Coconut
Vitamin B2 0.02mg 0.074mg Dried fruit
Vitamin B3 0.54mg 2.589mg Dried fruit
Vitamin B5 0.3mg 0.516mg Dried fruit
Vitamin B6 0.054mg 0.143mg Dried fruit
Vitamin K 0.2µg 3.1µg Dried fruit
Folate 26µg 10µg Coconut
Choline 12.1mg 13.9mg Dried fruit
Saturated Fat 29.698g 0.017g Dried fruit
Monounsaturated Fat 1.425g 0.074g Coconut
Polyunsaturated fat 0.366g 0.074g Coconut
Tryptophan 0.039mg 0.016mg Coconut
Threonine 0.121mg 0.073mg Coconut
Isoleucine 0.131mg 0.063mg Coconut
Leucine 0.247mg 0.105mg Coconut
Lysine 0.147mg 0.083mg Coconut
Methionine 0.062mg 0.015mg Coconut
Phenylalanine 0.169mg 0.062mg Coconut
Valine 0.202mg 0.078mg Coconut
Histidine 0.077mg 0.047mg Coconut
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
36%
Dried fruit
Minerals Daily Need Coverage Score
63%
Coconut
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 29.681g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.6)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 47.21g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.